021417
CrossFit 285 – CrossFit
Warm-up
General Warm-up CT6 (No Measure)
MOBILITY
– Trap/First Rib Lacrosse Ball Mobilization – 1:00 Each side
– Foam Rolling: Thoracic (Upper Back) – 1:00
– Banded Shoulder Distraction – 1:00 Each Side
– Couch Stretch – 1:00 Each Leg
ACTIVATION
500 Meter Slow Row
3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)
10 Slow Pausing Air Squats
Into..
10 Warrior Squats
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Accessory
Metcon (No Measure)
4 Supersets, resting 1-2 Minutes between:
:20s L-Sit Hold, on parallettes
20 AbMat Sit-Ups
On the L-Sit Hold…
Level 1 – Straight legs, toes pointed forward
Level 2 – Slight knee bend
Level 3 – Knees bent at 90 degrees
Level 4 – Knees tucked to chest